Welcome to Re:Think Training's exclusive Strength & Conditioning program - an experience designed to elevate both strength and well-being. Crafted for all levels, it refines key exercises like Squat, Deadlift, Overhead Press, and Bench Press.
For optimal results, access to gym or home equipment is crucial - barbells, dumbbells, kettlebells, a bench, a box, and a squat rack, complemented by resistance bands. Endurance elements include running, cycling, and rowing, creating a dynamic fitness journey.
This program is more than a workout; it's a transformative lifestyle. Tailored for everyone, it lays a robust foundation for various sports. Sessions lasting 60-75 minutes, 2-3 times a week, ensure progress.
Experience the synergy of a holistic approach, blending strength training with conditioning, all guided by Re:Think Training. This flexible program adapts to diverse lifestyles, propelling you towards a stronger, healthier you. Join the RTT Athletics program for your transformative fitness journey!
Circuit
A
Mobility - 1 Round Shin Box (int rot) - 1 Min Hip Circles - 1 Min Squat To Stand - 1 Min Activation - 2 rounds Side Plank Clamshells - 15 reps ea Hip Flexor Hold - 30 sec ea Slow Air Squats (10 sec down) - 5 reps
B1
Tempo Back Squat
4 x 5
B2
3-Point DB Row
4 x 8
C1
Tempo Overhead Press
4 x 5
C2
Physioball Leg Curl
4 x 8
Conditioning
D
'Boat Race'
'Boat Race' EMOM10 1. Max Cal Row 2. Rest Score: Total Calories
Circuit
A
Mobility - 1 Round Wall Ankle Mob. - 1 Min Knee-To-Knee - 1 Min Squat Hold (Rig) - 1 Min Activation - 2 rounds Thib Raises against Wall - 15 reps Goblet Squat Hold Bottom - 20 sec Goblet Squats - 8 reps
B1
Paused Back Squat
4 x 5
B2
ISO Chest-Supported DB Row
4 x 8
C1
Paused Overhead Press
4 x 5
C2
ISO Single Leg Hip Thrust
Conditioning
D
'Wrecking Ball'
‚Wrecking Ball‘ AMRAP12 Max Wall Balls (6/9kg) *every 2 Minute and at the start: 13/18 Cal Air Bike Score: Max Wallballs
Circuit
A
Mobility - 1 Round Squat Hold - 1 Min Act. Samson - 1 Min Jefferson Curl - 1 Min Activation - 2 rounds Good Mornings - 10 reps Cossack Squats - 6 reps ea ISO Midrange Jumps - 15 sec - 3 reps (hold midrange 15 sec, then jump)
B1
Back Squat
5 x 6
B2
Vertical Jump
5 x 4
C1
Overhead Press
5 x 6
C2
KB swings
5 x 10
Conditioning
D
'Walking Dead'
‚Walking Dead‘ AMRAP12 3 Shuttle Runs 9 Goblet Squats (16/24kg) 6 Shuttle Runs 18 Goblet Squats 9 Shuttle Runs 27 Goblet Squats 12 Shuttle Runs 36 Goblet Squats … add 3 Shuttle Runs and 9 Goblet Squats every round 1 Shuttle Run: 2 x 8m Score: Reps
Most people call me Dodo. For over 15 years, I have been working as a personal trainer and coach, guiding individuals on their journey to personal success. My focus extends beyond professional and elite athletes to include high-performers in the business world and individuals seeking to enhance their lives.
"If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously.“ - Burns M
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